Pilates is a form of exercise that focuses on developing and strengthening core muscles - those that play an important role in keeping the body balanced and support the spine. Practicing pilates consistently helps keep your abdominal muscles in great condition.  Pilates teaches an awareness of breathing and keeping core muscles like ribs, torso, abs, spine and shoulders in proper alignment while performing the exercises. Besides rockin' abs and a longer, leaner body, pilates appeals because it is so versatile.  Young adults, people in rehabilitation programs, seniors as well as moms all practice these great strengthening exercises.  The idea behind pilates is that over time it helps the body move with optimum grace and balance.  

If you're new to working out or just new to pilates, these exercises are the perfect place to start! Don't be surprised if your core muscles feel sore the next day.  The core muscles are a hard group to exercise and many people aren't used to exercising them. Just stick with it, and you will notice a toner body the more you do it! And best of all, you only need a mat to get started! Chest Lift

While this may look like a crunch, it is not. Lie on a mat with your knees ben and feet flat on the mat. Make sure that your hip, knee and ankle are all in alignment. Keeping your shoulders down, bring your hands behind your head with your fingertips supporting the base of your skill. Your finger tips should remain spread apart.

Exhale and slowly pull your belly button down towards your spine, allowing your spine to lengthen and your lower back to touch the mat. At the same time, tilt your chin down and from the top of the head, slowly lift the upper spine off the mat until the base of the shoulder blade is just brushing the mat.Pause at the top and inhale, and draw in the abs even further. Exhale and slowly lower yourself back down to the mat while keeping the abs drawn in. Inhale as you release the abdominal muscles and return to a neutral spine position. Repeat this exercise 6 - 8 times.

The Hundred

Lie on your back with your legs bent and with your shins and ankles parallel to the floor. Breath in and out. Bring your head up with your chin down and, using your abs, curl your upper spine up off the floor. Keep the shoulders engaged in the back. Your gaze is down into the scoop of the abdominals. Inhale in this position.

Exhale: At the same time, deepen the pull of the abs and extend your arms and legs. Your legs reach toward where the wall and ceiling meet in front of you. You can adjust them higher if need be, or lower for more advanced work. Your arms extend straight and low, just a few inches off floor, with the fingertips reaching out. Hold your position.

Take five short breaths in and five short breaths out (like sniffing in and puffing out). While doing so, move your arms in a controlled up and down manner - a small pumping of the arms. Keep your shoulders and neck relaxed. It is the abdominal muscles that should be doing all the work. Do a cycle of 10 full breaths. Each cycle is five short in-breaths followed by five short out-breaths. The arms pump up and down a few inches, in unison with your breath. To finish: Keep your spine curved as you bring your knees in toward your chest. Grasp your knees and roll your upper spine and head back to the floor.

Rolling

Sit on the mat and clasp your hands over your shins, just above the ankle. Drop your shoulders, widen your back, deepen your abdominals, and make a nice curve of your spine. Don't tuck your head, your neck should be part of the spinal curve. Lift your feet off the mat and balance on, or just behind, your sit bones.

Inhale: Pull the lower abs in and up to get yourself going and roll back on the inhale. Roll only to the shoulders. Do not roll onto the neck. Exhale: Stay deeply scooped with your spine curved. Use your exhale and abdominals to return to upright position.
Repeat 5-6 times.

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